Name: Playbook - Hannah Bower - W4/D1
Uploaded: 2023-12-12T00:44:19.534Z
Duration: 30 min
Description: W4/D1

Ashley

Sherise

Danielle

Nadiia

Warm Up:
• Watch video for reference
• 90/90 swivels

Lever Tips
• Very much like a RDL but instead of having a stiff knee, your knee is straight and you act as a lever
• Your body is in a straight line. Arm out reached. The only movement will be coming from your hips
• Your chest will appear as if its moving up and down

Workout:
A1: Elevated Reverse Lunge (no weight yet)
A2: Dumbbell Dead Lift (go light)
B1: Back Extension
B2: Sumo Kettle Bell Squat
C1: Reverse Hyper
C2: Side Leg Press
D1: Jump Squats
D2: Cable Kick Backs
E1: Machine Abductions
***Increasing weight and intensity***

Cooldown:
• Stretch – watch video for reference

-Sit on the ground with both your legs bent at 90 degrees with one in front and the other at your side.
-Lean over knee you are facing and stretch then lift the opposite foot off the ground creating that stretch.
-Swivel directions and repeat for other side.

Warmup - 90/90 swivels

Do set of exercise A and then go immediately into a set of exercise B

- Step off the elevated surface
- Bring your knee down to the ground
- Push through your front leg to come up
- Engage your quads and glutes as you come up

Elevated Reverse Lunge (no weight yet)

- Flex at the hips and come down
- Keep a slight bend at the knee
- Come down until you reach shoulder height
- As you come up keep hamstring and glutes engaged

Dumbbell Dead Lift (go light)

Circuit 1

- Come up in a controlled motion
- As you come up squeeze your glutes and engage your back
- Keep your back in a neutral position

Back Extension

- Start in a wide stance with your toes pointing out
- Hold the KB with your arms extended
- Come until your legs are at 90 degrees
- Push through your heels to come up

Sumo Kettle Bell Squat

Circuit 2

- Lift your legs up with a slight bend at the knee
- Focus on your glutes and hamstrings as you go up
- Come down in a slow controlled motion
- modify and do Superman’s

Reverse Hyper

- Place you foot on the platform 
- Come down in a controlled motion
- Keep you back on the pad
- Push through your heel to come up

Side Leg Press ( 12 each leg )

Circuit 3

- Start in a shoulder-width stance
- Bend at the hips and knees to come down
- Come down until you reach 90 degrees
- Explode up  using your arms for momentum
- Land softly 
- Keep you chest up

Jump Squats

Cable Kick Backs - Place Holder Description

Cable Kick Backs

Circuit 4

-Sit in abduction machine and pick a resistance.
-Reach and hold onto the machine for balance as you raise your butt off the seat.
-Press your knees away from each other adding resistance and activating your abductors
-Release and repeat

Machine Abductions

Circuit 5

W4/D1

So good! I couldn’t do a side leg press but I was able to do a “normal one”

Like always hard 🤪🤪🤪😓😓😓

W3/D1

I’m proud of myself, I finally faced it.. HIIT classes intimidate me so I saved this one for the close to the end of your 4 week leg and glute course. And it wasn’t bad, it was empowering and I feel stronger each class of yours I take. Thank you, 🙏🏽 my body and I are grateful for you.

Athena

W3/D2

Heart rate is 135! Did this workout after 100 flights of stairs in 20 mins on the stairclimber! Another bomb workout Hannah!🙌

Alexandra

I liked this one a lot!  Although 10 rounds seemed like a lot of repetition to me just bc I get bored maybe. Lol and I lost count. 🤦🏻‍♀️

Michelle

I only made it 6 rounds through the lunge circuit. 💀💀💀

W3/D3

Away to flag our favorite workouts so we can go back and do them again later without having to search through a bunch of workouts to find our favorites

Heather

I wasn’t able to do the last circuit because I don’t have that gym machine or a ball but I found something to substitute.

W4/D1

Community

More workouts from Hannah Bower